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Here are two routines which may help you improve your PT Scores.  Remember the higher your scores the more points you get on STAP!!!

Routine # 1

Many soldiers can increase their physical fitness beyond their present level if they're willing to concentrate on deficiencies instead of striving to run faster.  One individual PT program reviewed here was developed for soldiers with little time to devote to PT.
The program was validated using 40 students in an ROTC program.  Students exercised three times per week for 20 - 25 minutes, not including the run.  The following results were achieved:

After one month The average score for students increased by 15 - 20 points from an average of 192 to 212
At the end of 3 months Students went from their average of 212 to 243
The second 3 months Saw average scores climb to 267 with the low score 242 and the high 300.

Since this is an individual program, it is designed to fit each soldier's physical ability.  The program takes a soldier gradually to a higher level of physical fitness.  Take a look at your last APFT.   From your scores you can determine where the starting points for your Individual Fitness Program should be.  If you haven't taken an APFT in the last three to four months, you may want to conduct an assessment of your physical abilities before beginning.
To conduct a self assessment, do as many correct pushups and situps as you can in a one minute period and then run as hard as you can for a timed one half mile.  Multiply your pushup and situp scores by 1.25 to find an entry point into the charts below.   Multiply your one half mile time by four.

The program

If done correctly, the program will bring you to muscle failure.  This exercise regime is designed to be done every other day, as your muscles need from 24 to 48 hours to recover from hard usage.  To get your starting numbers, look at the charts.  The numbers along the top of the charts are the number of pushups or situps you performed.  Follow the number down the tow to give you the number of repetitions for each exercise your're to begin with in your individual program.

Pushup and Situp Improvement

  1. Regular pushups times three sets with one minute rest between sets.  Form is important.  If you can't do the pushups properly, go to your knees and continue until you've finished the sets.  After three workouts, add three pushups to each set.  (Example: you start with 14 pushups on Wednesday.  The next Wednesday you go to 17 pushups.)
  2. Diamond pushups; put your hands togethre under your chest in a diamond shape.  Perform the pushups.  Go to your knees if necessary.  Add one diamond after every three workouts.
  3. Wide Arm pushups; place hands as far apart as possible.  Perform the pushups.  Go to your knees if necessary.  Add one widearm after every three workouts.
  4. Turn & Bounce; hold arms parallel to the ground, palms facing up.  The exercise is an eight count movement at a slow cadence.   Pivot slowly at the waist to the right for four counts and then to the left for four counts.  Add two turn and bounces after three workouts.
APFT Number of Pushups
Number 10 15 20 25 30 35 40 45 50 55 60 65 70 75 80 85
Pushups 4 6 8 10 12 14 16 18 20 22 24 26 28 30 32 34
Diamonds 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
Widearm 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
Turn & Bounce 5 6 7 8 9 10 12 14 16 18 20 22 24 26 28 30
  1. Regular situps times three sets with one minute rest between sets.  If you can't do all of the situps properly, lower the angle of your legs until they're almost parallel to the ground.  After three workouts, add three situps to each set.  (Example: you start with 11 situps on Wednesday.  The next Wednesday you go to 14 situps.)
  2. Crunches: see separate chart.
  3. Flutter Kicks; put your hands under your buttocks.  Lift your feet six to eight inches off the ground to start.  Begin by lifting legs in sequence six to 18 inches.  Keep legs slightly bent to reduce the strain on your back.  One repetition equals four counts.  Add two flutter kicks after every three workouts.
  4. Leg Spreaders; put your hands under your buttocks.  Lift your feet six to eight inches off of the ground to start.  Begin by spreading legs 18 to 30 inches, then back together.  Keep legs slightly bent to reduce the strain on your back.  One repetition equals four counts.  Added two leg spreader kicks after every three workouts.
APFT Number of Situps
Number 10 15 20 25 30 35 40 45 50 55 60 65 70 75 80 85
Situps 4 6 8 10 12 14 16 18 20 22 24 26 28 30 32 34
Crunches 4 5 6 7 8 8 9 9 10 10 11 12 13 14 15 16
Flutter Kicks 5 6 7 8 9 10 12 14 16 18 20 22 24 26 28 30
Leg Spreader 5 6 7 8 9 10 12 14 16 18 20 22 24 26 28 30

Running

Use the running chart to increase your aerobic and anaerobic stamina and better your two mile time.  Enter the table using your two mile time or multiply times four your one half mile assessment.  For example, your time is 14:15.  Enter the chart at +14.  This program is designed to be run every other day, although there is no harm in running more than three times per week.

  1. Sprint Day; enter the sprint portion of the chart at your run time row.  Do four sprints each of two distances, alternating your sprints between the distances.  begin with the lower distance for your speed.   Attempt to beat the time listed.  Rest one minute before you run the longer sprint.  Rest two minutes between the longer and shorter sprints.  If you feel that you are not being properly stressed, and as you develop your wind, decrease the amount of rest time between sprints.  For those with run times of +17 to +19 when the 220 yard sprint goal is met, move up to the one quarter mile (440 yard) and one half mile (880 yard) runs.
  2. Fast fun day; begin with the lower distance for your speed.  When you beat the time for the distance, move to a longer distance within the same row.  When you surpass the time for the distance at the bottom of the row, move to the left one row, maintaing the same distance.  When you move one row to the left on the fast run, move your sprint goals to the same row.
  3. long and slow run; run at least 20 minutes for a good cardiovascular workout, running for time during this session - not necessarily distance.
Running Chart
Minutes >> +12 +13 +14 +15 +16 +17 +18 +19
1/8th mile (220 yds) ------ ------ ------ ------ ------ :48 :51 :55
1/4th mile (440 yds) 1:07 1:15 1:23 1:30 1:37 1:45 1:52 2:00
1/2 mile (880 yds) 2:45 3:00 3:15 3:30 3:45 4:00 4:15 4:30
Fast Run ------ ------ ------ ------ ------ + mi > 4:00 + mi > 4:15 + mi >
4:40
  2 mi
11:30
2 mi
12:30
1 mi
6:30
1 mi
7:00
1 mi
7:30
1 mi
8:00
1 mi
8:30
1 mi
9:00
  2 + mi
14:30
2+ mi
15:30
2 mi
13:30
2 mi
14:30
2 mi
15:30
2 mi
16:30
2 mi
17:30
2 mi
18:30
Long and Slow Run                

The program is designed to have very little paper overhead.  Every soldier is responsible for his or her own pace in the program, which has the additional benefit of exercising the soldiers' self discipline.  One technique to start the program would be to give each soldier a packet and have the program explained after an APFT or diagnostic test.  Organized PT would still be conducted, but with each soldier doing the amount of exercises determined by his or her specific program.  As a check, periodic diagnostic tests could be adminitered to review progress.  As with any program, results are directly attributable to the amount of effort exerted.  Soldiers who can't keep up on the battlefield are losses just as much as casualties suffered through enemy action.  We, as NCOs, are charged not to let this happen.

This article was authored by Rush who is an Army Advisor to the 26th Infantry Division, Camp Edwards, Maine

Routine #2

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